TODAY'S
WORKOUT
All workouts require just a kettlebell, dumbbell or can be done with bodyweight. Before starting the workout, please read our disclaimer to ensure your safety and understanding of the risks involved.
Fresh Flow Fitness
Thu, 2 April 2026
Duration
45 minutes
Focus
Cardio and strength endurance
Equipment
Kettlebell, dumbbells, bodyweight, mat
Equipment
⚡
Warm-Up Wave
1
Bodyweight Squat to Lateral Lunge Flow
3 minutes2
Dynamic Inchworm to Spiderman Lunge
2 minutes3
Lateral Lunge to Reverse Lunge Flow
2 minutes4
Bear Crawl to Crab Walk
2 minutes5
Arm Swing to Squat
optional🔥
Main Flow Circuit
Format: Circuit
Instructions: 3 rounds | 40 sec work, 20 sec rest | 1 min rest between rounds
1
Kettlebell Swing + Thruster
3 sets of 12 reps2
Mountain Climber Twists
3
Standing Russian Twist
4
KB Renegade Rows
5
Plyo Lunges
optional🔓
Advanced Flow Challenge
A challenge for advanced users
1
Single-leg Romanian deadlift
2
Front rack march
3
Clean + press
🚀
Finisher Blast
Format: Tabata (20 sec work / 10 sec rest x 8 rounds)
1
Jumping jacks
2
Burpees
Repeat if needed
🧘
Cool-Down Flow
1
Box Breathing
2
Child's Pose to Thread the Needle
3
Wall-Assisted Downward Dog
4
Optional Stretch - Seated forward fold
🎯
Focus & Benefits
Brief summary: This workout combines cardio and strength exercises to improve overall fitness and endurance.
Pro Tip: Remember to stay hydrated throughout the day to support your fitness journey.
GET TOMORROW'S WORKOUT FIRST
+Free Nutrition Guide
+Free Nutrition Guide
One free workout. Every day. No planning required.